A) Snatch
Build up to heavy 3 reps in 10min

B) Every 90s for 3 rounds
1 snatch + 2 overhead squat @90-100% H3

C) 3 rounds
3 snatch pull @100-110% 1RM
3 high box jump
Rest 1,5-2min

5 reps @60%
5 reps @70%
max reps @80%
rest 2-3 min bwn sets

AMRAP 30 with a partner:
2 x Stairs
40 Wallballs
30 Russian Swings @32/24kg
20 each side Renegade Rows

-Goal: Split work evenly

Cool down
2:00 light cardio
1:00 deep squat hold
2:00 hamstring strech (R/L)
2:00 banded bully (R/L)

Turkish get ups 5+5/4+4/3+3/2+2/1+1

Warm-Up
2 ROUNDS
20 Jumping Jacks (Haarahyppy)
8 Bodyweight Goodmornings
20 sec Hollow Hold

Into …

2 ROUNDS
10 Air Squats (slowly)
6 Push-Ups
4 Burpee

METCON
3 SETS
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Burpees

-Rest 1:00 b/t Sets-

4 kierrosta Alkavalla 3 min

1. Farmari kävely yhdellä kahvakuulalla
2. 30 rinnalleveto kyykkyyn pallolla 6/9kg
3. 30 istumaannousu
4. Laite

(48 min)

4 rounds for time
2+2 TGUs 24kg/16kg
5 devils press 2x22,5kg, 2x15kg
6 ring dips
7 box jump overs 60cm/50cm
8 wall balls 9kg/6kg

Tall clean 3x3x30%

Clean 2x65%, 2x70%, 3x2x75%